Mental Alertness – Trish Tucker May

Best Foods for Aging Well

Written by trish on March 24, 2022. Posted in anti-inflammatory, antioxidant capacities, Blog, Bone Health, Gut Health, Health, Immune System, Memory, Mental Alertness, Skin problems, Tips, Vitamins, Wellbeing, Women's Health.

Early aging has a lot to do with your diet and your lifestyle. Our body is like a machine—good input leads to good output. What you ingest and put in your body has a huge impact on your biological system and your long-term health. A natural lifestyle does not have instant effects, but the long-term benefits are invaluable. Staying active and eating a nutrient-packed balanced diet can help slow the aging process and even prevent numerous diseases. Here are a few foods that can help you live a long and healthy life with great skin and a great body.

1.Olive Oil

Olive oil has many anti-aging benefits. The monounsaturated fats in olive oil are can have a huge impact on the prevention or delay of heart disease and cancer. Olive oil also has polyphenols, which are powerful antioxidants that may help prevent age-related diseases. It is also rich in omega-3 fatty acids and the protein, minerals, and vitamins you need for healthy skin and hair. It has vitamins B and D to prevent the appearance of wrinkles and oleic acid and polyphenols to help smooth skin.

2.Pomegranate

Packed with vitamin C, pomegranates are great for softening skin and guarding it against sun damage. The juice in pomegranate seeds contains punicalagin and ellagic acid, which is a polyphenol compound that combats damage from free radicals. Punicalagin is a super nutrient that improves your body’s ability to preserve collagen, a subdermal connective tissue that makes skin look smooth and plump.

3.Yogurt

Yogurt is rich in calcium, which plays a huge role in staving off osteoporosis, and contains good bacteria that help in the maintenance of gut health. Yogurt contains live bacterial cultures, such as Lactobacillus acidophilus, that fight the growth of harmful intestinal bacteria and help restore balance in the intestine. These probiotics result in better health and can help prevent age-related illnesses.

4.Blueberries

Blueberries contain more antioxidants than almost any other food. These give your skin an extra defense against skin-damaging free radicals that result from exposure to sun, over-exercise, and even emotional stress. Half a cup of blueberries every day can help in the prevention of the cell-structure damage that can lead to fine lines, wrinkles, and loss of firmness. Anthocyanin is also found in blueberries and functions just like an anti-inflammatory and can help maintain healthy brain function.

5.Fish

Fish is an abundant source of omega-3 fats, which helps prevent cholesterol buildup in the arteries and provides protection against abnormal heart rhythms. Fish oil and fish proteins are used in the beauty industry worldwide. They promote healthy looking skin and the omegas found in fish are essential for regulating blood clotting, body temperature, body pressure and the immune system.

If you would like to learn more about my gut healing, hormone balancing support book a call today.

Yours in health and wellness,

Trish Tucker May

How to Have Better Sleep?

Written by trish on February 8, 2022. Posted in Blog, Energy, Fatigue, Health, Hormones, Immune System, Mental Alertness, Sleep, Tips.

There is very little worse than when you are exhausted, but your brain is still going a million miles an hour. All you want to do is sleep, but your body refuses to calm down. You lie in bed, eyes closed, and sleep just beyond reach.

Melatonin is a chemical in your body that is responsible for regulating your sleep cycles and making you sleep. Your pineal gland is responsible for producing that melatonin. Each night your body produces approximately 25mcg of melatonin to promote a peaceful and restful sleep. Studies have shown that this amount gradually decreases as we age, which may explain why toddlers and youth require more sleep at night than adults.

You can help regulate your sleep and promote more relaxed, restful sleep by helping your body produce melatonin when you need it. If you are having trouble sleeping, try a few of these tips before you turn to medication.

Say “no” to electronic devices and gadgets:

The blue light produced by our phones, laptops, TVs, and tablets may be counteracting your body’s attempts to produce melatonin. Instead of checking your phone or social media accounts before going to bed, read, journal, or even color. These activities are much less stimulating than electronic devices, allowing your brain to start shutting down and encouraging your body to start producing melatonin for the night ahead.

Drink chamomile tea:

Chamomile tea actually has melatonin in it. Drink a warm cup of it in the evening to help your body relax, de-stress, and prepare for restful sleep.

Shower or take a relaxing bath:

Warm water relaxes tense muscles and refreshes your mind. According to research by Loughborough University in Leicester, the relaxing effect of taking a bath before going to bed helps increase the production of melatonin in your body. This is because taking baths and showers reduces the level of the stress hormone cortisol in your body, allowing your body to produce melatonin instead.

Block all sources of light:

Pull all the curtains, shut all the blinds, turn off all the lights. Make your room completely dark. Even the smallest amount of light can disrupt your sleeping and melatonin production. Blocking out all the sources of light while sleeping will significantly boost the melatonin in your body, help regulate your sleeping patterns and promote deep sleep so that you wake you up happy and well rested.

Focus on your diet:

Your diet plays a huge role in your body’s sleeping habits. Studies have shown that reducing or eliminating caffeine and processed foods has a hugely positive impact on your amount and quality of sleep. It is also helpful to avoid trying to sleep on a very empty or very full stomach; both can leave your body focused on processes other than sleep. A light snack or a warm cup of tea just before bed can help calm hunger pangs without overtaxing your body. What are the best foods to help you sleep? – watch here

Reminder of the key hormones needed for sleep: Melatonin, Cortisol, Serotonin and impact on immune system

VITAL TIPs: Manage stress and support your adrenals.

HOW?

Ways to support your immune system with daily rituals that are easy to do.

Meditation
Journaling
Tapping – EFT at the end of the day to calm the mid and process anything you are still feeling
Cool dew on your feet at night or a cold shower on your feet
Cold water therapy
Supplements such as 5HTP, CBD, Magnesium glycinate – talk to me I can guide you.

Sleep is a 24-hour cycle, not just something that happens when you go to bed.

In the morning, your body makes cortisol to wake you up. In the evening it makes melatonin to make you sleepy

Hormonal factors that influence sleep can include making too much cortisol, making cortisol at the wrong times of day, and not making enough melatonin.

Serotonin also influences sleep. Essential oils can support serotonin. The best essential oils on the planet can be purchased here Vetiver, lavender and roman chamomile are my favourite and I use them every night.

A healthy sleep cycle includes anchoring both cortisol and melatonin, so that you are awake and alert when you should be, and tired when you should be.

Sleep is when we repair cells – the heart of the immune system!

If you would like to learn more about my hormone tests get in touch. When we get to the root cause of why you are not sleeping – your life will change forever!

Yours in health and wellness,

Trish

Biohack for Bulletproof Coffee to support your brain and your hormones

Written by trish on November 2, 2021. Posted in adrenal glands, Blog, Brain Fog, Concentration, Focus, Hormones, Menopause, Mental Alertness, Recipes, Women's Health.

Do you love coffee?

I encourage you to limit caffeine intake as it can be dehydrating plus it can put a strain on the adrenals and the hormones. if you’re like me and you love your one coffee a day or encourage you to try this recipe.

What is Biohacking?

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your best. Biohacking is improving the health of your body using external tools, and the term is gaining popularity as part of an increasing move toward improving health and wellness.

Here are a few simple biohacks I recommend to my perimenopausal and menopausal clients

Do not use alarms to wake yourself up with a sudden jolt; start waking yourself up naturally and gradually
Incorporate smart supplementation into your diet to support the adrenals and your gut health. Vitamins A, C, D, magnesium and zinc are all fundamental to gut health and hormone balancing.
Incorporate some good fat into your daily diet. Coconut oil, avocado, hemp oil and cashews are all good fats that help hormone harmony.
Try breathing deeply throughout the day. Diaphragmatic breathing is a great way to control stress and support the digestive system
Love dark chocolate? Try eating sugar-free dark chocolate.
Track your sleep length and quality; start trying to get at least 8 hours every night. The earlier you go to bed the better it is for happy hormones.
Try bulletproof coffee

What is Bulletproof Coffee?

Bulletproof coffee is a type of coffee used to enhance cognitive abilities. Concentration, attention, focus, and intelligence are all cognitive abilities that affect the performance of our social and professional lives. Bulletproof coffee is one way to enhance that performance and stay alert in all situations.

Bulletproof coffee is becoming increasingly popular among athletes and business people to improve their cognitive abilities and attain higher levels of energy.

The magic ingredient in bulletproof coffee is unsalted grass-fed butter. Yes, this coffee has butter in it, but it also has the highest performance and lowest toxin level. It has all the benefits of healthy fats without the casein proteins found in milk.

How to Make Bulletproof Coffee

Here is a simple recipe for bulletproof coffee for improved cognitive abilities and energy.

Ingredients:

Organic coffee beans ground fresh

Unsalted grass-fed butter

MCT Coconut oil

Recipe:

Using filtered water, brew 1 cup of coffee just off the boil along with 2½ tablespoons of coffee beans that have been freshly ground. Gradually add about 1 tablespoon of MCT oil to the hot coffee. Follow with 1–2 tablespoons of grass-fed, unsalted butter. If you do not have unsalted grass-fed butter, you can use grass-fed ghee. Blend until it is frothy for 20-30 seconds.

The best foods to support your thyroid

Written by trish on October 19, 2021. Posted in Blog, Brain Fog, Cold extremities, Constipation, Depression, Energy, Fatigue, Hair loss, Health, Libido, Memory, Mental Alertness, Mood, Stamina, Vitamins, Weight.

If you are struggling with weight gain, poor memory, low libido, feeling tired all the time and brain fog it may well be due to your thyroid.

Your thyroid helps regulate metabolism, hair growth, body temperature and digestion. Your body contains a TSH (Thyroid Stimulating Hormone) The TSH comes from your brain and goes to your thyroid glands, signalling them to produce T4, your inactive thyroid hormone. The T4 travels within your tissues and your bloodstream until it gets converted into T3, which is your active thyroid hormone. T3 gets into your cells to reach your nuclear receptor to increase your metabolism.

Thyroid is a butterfly-shaped gland present in our neck which plays a huge role in the proper functioning of the body. It releases T4 (thyroxine) and T3 hormones which helps in maintaining heart rate, breathing, digestion and body temperature in the optimal range. Improper functioning of the thyroid can affect you in a number of ways.

The vitamins that are found to be most deficient among clients who suffer from any thyroid disorder, are vitamins B12, D, A, B2, and C, and the most important of these is vitamin D. Its anti-inflammatory properties help the flexibility of the immune system and are critical in helping insulin resistance. Vitamin A is essential for eyesight but also is important in the production of TSH and the conversion from T4 to T3. Vitamin A is very important for the entire metabolic process. Deficiencies in vitamin B suppresses the functioning of your thyroid.

Eating a diet that includes foods rich in calcium and vitamin D supports the thyroid and your liver.

Foods that can help include saffron, bananas, baked fish, seaweed and fresh seafood.

Around 1,000 mg of calcium a day will reduce risk of brittle bones. The best way to eat 1,000 mg calcium is by consuming seaweed and leafy greens. It is a common misunderstanding that dairy is a rich source of calcium. Many of us are allergic or prefer not to consume too much dairy because of the increase in mucus. Eating more white beans, salmon, dried figs, bok choy, black eyed peas, tofu, oatmeal and fresh pressed fruit juices are all good ways to increase calcium in your diet.

Other foods high in calcium include spirulina, barley grass, kombu, kelp, sardines, almonds, parsley, brazil nuts, kale, sunflower seeds and quinoa. Magnesium rich foods are also necessary to help absorb calcium into your bones. Foods that are an excellent source of magnesium include dried seaweeds, soy, mung, black and lima beans, whole grains like buckwheat, corn, millet, barley, rye and rice, almonds, cashews, sesame seeds, spirulina and wheatgrass. Osteoporosis can be serious, so introduce calcium rich foods well before perimenopause.

So how do you know how your thyroid is performing?

If you are struggling with FATIGUE, DEPRESSION, LOW LIBIDO, POOR MEMORY or BRAIN FOG, WEIGHT GAIN or INABILITY TO LOSE WEIGHT, CONSTIPATION, HAIR LOSS or THINNING HAIR or EYEBROWS, COLD EXTREMITIES, and LOW STAMINA are common signs and symptoms of inadequate thyroid function.

Thyroid hormone supports serotonin function, and serotonin contributes to the release of pituitary TSH. Thus, low serotonin can be a compounding factor in hypothyroidism. High levels of GABA may have an inhibitory effect on thyroid function. Excess cortisol negatively effects thyroid homeostasis in at least four different ways.

With relation to the sex hormones, estrogen elevates thyroid binding globulin, which decreases the amount of free thyroid hormone available – thus inhibiting overall thyroid function.

Progesterone and testosterone are associated with improving thyroid function.

You may benefit from a sex hormone evaluation and possibly body identical hormone replacement to optimize thyroid function.

A comprehensive thyroid panel is suggested for all of my clients struggling with these symptoms.

Get in touch if you want to test. Functional medicine tests are a thorough way to get to the root cause of your symptoms.

KEY NUTRIENTS

Multi with B’s, iodine, selenium and zinc (& possibly iron if needed)
Vitamin C – 500mg – 3000mg per day (split dose)
Vitamin D
Magnesium – 200 – 400mg per day

If you would like me to review your current supplement regime, please get in touch. Book a call here

Link to podcast here

Don’t Eat And Drive: The Shocking Truth About Road-Based Snacking

Written by trish on September 7, 2021. Posted in Eat Clean, Gut Health, Hormones, Mental Alertness, Women's Health.

All drivers understand the risks of drink driving, yet many of us wouldn’t think twice about snacking during even the shortest of trips. As a nutrition gut specialist helping busy women I recommend you think twice about eating while driving. Regardless of what you’re eating, evidence increasingly points to the fact that multitasking your meals while driving can significantly slow digestion, and even facilitate hormone imbalances as gut health goes speeding off in the other direction.

Here, we consider why digestion and on-road snacks are so opposed, and what exactly that means for gut health and digestion.

Unfortunately, as well as posing the significant risk of blocking your view, creating a distraction, and causing you to take both hands off the wheel, in-car snacking is increasingly rearing its ugly head with regards to overall gut health, and we’re afraid to say that the findings so far aren’t great.

Sympathetic vs parasympathetic processes

In the most simple sense, driving and eating are such a bad pairing because they are diametrically sympathetic and parasympathetic processes. While browsing a Bentley dealership for your next vehicle can most certainly help you to relax and enjoy a few feel-good hormones, driving a high-end vehicle like this, especially, is a wholly sympathetic bodily process that triggers fight or flight responses to keep you aware, safe, and looking after your vehicle.

By comparison, digestion relies on parasympathetic processes that depend on rest, saving energy, and most certainly keeping your heart rate down. Eating while in a heightened sympathetic state (e.g. while driving) altogether prevents the digestion necessary for the proper absorption of nutrients, efficient fat stores, and the regulation of blood sugars among other things.

The fast nature of road-based food

As the above point proves, even healthy snacking while on the road isn’t great. To make matters worse, few of us think to pack a bag of nuts when we head out for a long drive. Instead, we either pick up the first thing we see on the shelf at the garage (often crisps or sweets) without stopping to read the food label, or we fall foul to the temptation of drive-through takeout that’s almost always dripping with unhealthy, saturated fats. Both toxic and inflammatory, these quick-fire snack options pose significant risks to healthy gut functioning, increasing levels of destructive gut bacteria and ultimately harming your gut microbiome.

Missed mindfulness

When you’re eating while driving, it’s highly unlikely that you’re paying any real attention to what you’re ingesting, or even how full you feel. This is terrible news in light of links discovered between mindful eating and effective digestion. Worse, the distracted overeating inherent in snacking of this nature can see you overfilling on foods that, ideally, you shouldn’t be eating in the first place.

Luckily, offsetting each of these risks is as easy as making an effort to eat an informed, relaxing meal at least an hour or so before you head off on a long or short road trip. That way, you give your digestion the best possible head start, as well as avoiding the risk of fast food stop-offs that can cause such catastrophic consequences for all-important gut health and your health goals.

If you would like to join the 8 week TOTAL BODY RESET CHALLENGE this month please get in touch.

Get a free APP, support, motivation and workouts to help you achieve your goals. Let me be your support person.

How to reduce sugar and feel fantastic

Written by trish on May 11, 2021. Posted in Blood Sugar, Energy, Hormones, Mental Alertness, Mood, Weight Loss, Women's Health.

Sugar is nothing but empty calories, the calories that only make you gain weight and do not provide you with any benefits because they do not contain any nutrients. Cutting out sugar can be very hard, especially when you have a sweet tooth.

Here are my top tips to help you stop eating sugar.

Start slow and take baby steps:

If you try to cut out all sugar from your diet at once, you will fail, because those cravings will come back with a vengeance. It will feel more like a punishment than an accomplishment. Instead of completely cutting out all sugar from your diet at one time, start controlling the amount of sugar you DO consume. For instance, if you take three teaspoons of sugar in your tea or coffee, try cutting back to two for one week, then down to one. For that sweet tooth, start by just cutting out chocolate and sweets before you abandon everything like baked desserts, or just save it for special occasions.

Use sugar alternatives:

Instead of using sugar when you do want it, replace it with honey, agave nectar, or sugar alternatives like stevia.

Challenge yourself:

Some people like to challenge themselves and love the feeling of accomplishment when they fulfil that challenge. If that, is you, try to challenge yourself to not to eat sugar for a week (or for a day, if you have a serious addiction) Gradually extend your time and celebrate each milestone.

Try sugar-free gum:

When sweet cravings strike, grab a piece of sugar-free gum. This will keep you occupied and satisfy the need to chew on something. I am not a big fan of gum, but it can work well for some people.

Choose fruits over desserts:

Fruits are a sweet and a healthy alternative to desserts. If you feel like having cake or a favourite dessert, then grab some blueberries or another sweet fruit. The natural sugars in the fruit will help curb those cravings.

Know the benefits of quitting sugar:

There are so many benefits of cutting sugar that if you educate yourself on them or experience the negative side effects first-hand, you will cringe at just the thought of consuming sugar. When you cut out sugar, your cardiac health improves, your skin begins to glow, and your acne starts clearing up. Furthermore, cutting out sugar will boost your mood and you will stop feeling cranky, moody or tired all the time. Your memory will improve, and you may be able to lose the extra weight you always wanted to shed. You will balance your hormones and reduce the cortisol if you can manage your blood sugar levels.

Add fennel seeds to your diet:

If you just can’t shake off your sugar addiction, try adding fennel seeds to your diet. You can either add them while cooking or you can chew them raw. Fennel seeds do not contain any sugar or empty calories, but they have a naturally sweet taste.

Don’t start your day sweet:

According to a study by Brown, if you start your day by eating something sweet then you will crave sugar all day long. So, instead of having something sweet, have a savoury breakfast. Don’t even use the sugar alternatives in your breakfast. Make sure you have plenty of fat and protein at each meal to help you combat cravings and feel fuller for longer.

Use essential oils to help reduce cravings. My favourite are grapefruit or fennel, one drop under the tongue or one drop in water will help your metabolism and reduce cravings. I only recommend the best oils from DoTERRA. If you would like to order, get in touch.

Sugar is an addiction, and it takes time, consistency, and determination to abandon it completely. Start small and take little steps toward removing it from your diet.

If you would like to learn more about my 8-week TIME TO NOURISH gut healing hormone balancing program, click here www.trishtuckermay.com

The program is designed to get you moving from sluggish, tired, bloated and accidentally overweight to feeling fantastic and full of energy.

If you would like me to help you get to the root cause of your problems let’s have a chat about the state-of-the-art testing, I provide so I can work out exactly what your body needs in terms of diet, lifestyle and supplements to rebalance itself.

Yours in health and wellness,

Trish Tucker May

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Written by trish on April 7, 2021. Posted in Blood Sugar, doTerra, Energy, Gut Health, Hormones, Menopause, Mental Alertness, Tips, Weight Loss, Wellbeing, Women's Health.

How to Make Healthy Snacks to support your gut and balance your blood sugar and hormones.

Our eating habits are greatly influenced our kitchen supplies and vice versa. By simply transforming our food choices, we can move in the right direction toward healthy eating. For example, removing junk food is a great first step; if you don’t store any junk food in your pantry, you will better be able to avoid the temptation to eat it. It is also imperative to make healthy choices while shopping at the grocery store or making your grocery list. Try shopping at whole or natural food markets to help make healthier choices easier.

It is important to make a conscious effort toward developing healthy eating habits to maintain your weight and for your overall well-being. Here are a few healthy vegan snacks and their ingredients to help you stock up your pantry and develop a healthier lifestyle for a happy life.

Here are snack ideas to support your gut, minimise bloating and to balance your blood sugars.

The idea is not to be snacking all day long but you really want three to five hour window between your main meals.

But if you feel frazzled and tired in the afternoon, the key would be to have fat and protein at every meal. Avoid biscuits cakes crisps chips and processed sugars.

The menopause cake: I recommend for ladies over the age of 40 to have a slice of this cake.

Having a smoothie in the morning containing fats and protein, and also half a teaspoon of cinnamon can really help with cravings and blood sugar.

Seeds: sesame, hemp, sunflower, pumpkin seeds and I lightly roast these I drizzle them with cinnamon and a little bit of tamari. Good for when kids come home from school.

Walnuts and Brazil nuts very good for balancing blood sugars again good source of fat and protein. Very good for your hormones, and cognitive health. If you’re struggling with brain fog, memory loss then how small handful of walnuts or Brazil can be very beneficial.

Bitter leafy greens; pea shoots, bitter herbs like watercress, broccoli sprouts, baby kale and rocket for breakfast and lunch very good for balancing the blood sugar.

Oat cakes with nut butter is a good snack to help you balance blood sugars.

Frozen Grapes are an easy, refreshing summer snack.

Kale Chips. If you are craving something salty, try some kale chips.

Homemade granola naturally sweetened with the Medjool dates. Add some almond milk to a ½ cup of the cereal and you have a heavenly breakfast loaded with essential nutrients.

Smoothies are healthy, nourishing, filling snack packed with nutrients. You can make a green smoothie by adding green ingredients you love along with some nutritional superfoods and drink up for a great day ahead.

Baked Sweet Potato Fries. Craving fries? Baked sweet potato fries are oil-free fries that won’t harm your gut and are a delicious anytime snack.

Mixed Berries with Cinnamon. Mash up some of your favorite berries to your desired consistency and sprinkle with ground cinnamon. This bowl of goodness is loaded with antioxidants and easily satisfies your sweet tooth without sabotaging your gut health.

My favourite essential oil for managing cravings is called smart and sassy it is a combination of peppermint and grapefruit you can add 5 drops to an empty veggie cap and take daily which is an excellent way to manage blood sugar and reduce cravings. that essential oil is available on my website

Stock your pantry with the right items to ensure you are prepared when those snack cravings strike!

If you would like to learn more about 8-week gut healing program click here

Yours in health and wellness,

What is the best diet to support healthy hormones and weight loss?

Written by trish on October 28, 2020. Posted in Blog, Blood Sugar, Energy, Health, Hormones, Menopause, Mental Alertness, Tips, Weight Loss, Wellbeing, Women's Health.

Are you thinking about starting a diet but don’t know where to start?

Maybe you have heard all about the keto diet and want to know more.

This blog will help give you a rundown of the basics of a ketogenic diet so you can decide if this is your next step toward overall health.

A ketogenic diet is essentially a low-carb, high-fat diet which has myriad health benefits, from weight loss and appetite control to better maintenance of blood sugar levels. It may reverse the development of type 2 diabetes and helps control the onset of epileptic seizures.

Ketogenic Diet

The ketogenic diet, commonly known as “the keto,” is a very low-carb, high-fat diet. It involves a drastic reduction of carbohydrates, replacing them with high-fat foods.

This reduction in carbs makes the body to go into the metabolic state known as ketosis, hence the name. In ketosis, our body becomes more efficient at burning fat to release energy by turning fat cells into ketones in the liver, which are helpful for supplying energy to the brain. Ketogenic diets have numerous health benefits; here are just a few:

Benefits of Ketogenic Diet

Weight loss

The ketogenic diet promotes weight loss by turning your body into a fat-burning machine. An increased speed of fat burning and a drop in insulin levels creates the ideal circumstance for weight loss without excessive hunger.

Balancing hormones

A Keto diet can help with hormone imbalances by improving insulin performance. Insulin resistance is extremely common, but most people are unaware of the problem until they develop serious chronic health issues. The Keto diet affects cortisol.

Cortisol is a hormone released by your adrenal glands. The adrenal glands sit above your kidneys and release hormones into your bloodstream and respond to feedback from other hormones and chemicals in your body.

You can cause adrenal exhaustion from putting stress on your adrenals from a glucose response when we eat carbohydrates. Keto can help women with PCOS and other hormone imbalances including PMS, Endometriosis, and menopause.

Boosted energy levels and mental performance

A ketogenic diet stimulates the flow of ketones to the brain, which enhances brain focus and performance. It also boosts energy levels as the heavy fat cells that cause lethargy are burned.

Appetite control

A ketogenic diet supports better appetite control. As the body burns fat throughout the day, you have constant access to energy, which results in reduced feelings of hunger. This makes it possible for you to eat less and lose excess weight more easily while balancing your blood sugar levels.

Blood Sugar Control

The ketogenic diet controls blood sugar levels and may help reverse the development of type 2 diabetes. This happens as ketosis lowers blood sugar levels while reducing the negative effects of higher insulin levels. It may also be helpful in preventing the onset of pre-diabetes.

Epilepsy

The ketogenic diet has been shown as an effective therapy for epilepsy because it may reduce seizures while helping to reduce the side effects of some anti-epilepsy drugs.

Enhanced physical endurance

A ketogenic diet can improve physical endurance by providing constant access to energy by continuously burning fat.

Foods to eat

A ketogenic diet includes increasing the amount of the following foods in your diet plan.

Fatty fish: Salmon, trout, tuna, etc.
Meat: Red meat, steak, chicken, turkey, etc.
Eggs
Butter and cream
Unprocessed cheese
Nuts and seeds, including almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, etc.
Healthy oils: virgin olive oil, coconut oil, and avocado oil
Avocados
Low-carb veggies
Seasonings, including salts, spices, and herbs.

Foods to avoid

Foods high in carbohydrates should be avoided or limited. The following foods should be reduced or completely avoided while on a ketogenic diet.

Sugary and processed foods
Grains or starches
Fruit, with the exception of berries
Low-fat or diet products
Beans or legumes
Root vegetables
Condiments that contain sugar
Unhealthy fats
Alcohol
Sugar-free diet foods

How to tell if you are in ketosis?

When a person is in nutritional ketosis, they will have blood ketone levels of 0.5–3 millimoles per liter. Alternatively, people can use a breath analyzer to test for ketones in their breath, or they may use indicator strips to check their urinary levels. Ketone testing kits are available to purchase online.

The ketogenic diet offers plenty of benefits, but, as with many eating plans, requires a change in mindset. Consider giving it a test run for a few weeks to see if it is for you and reap the rewards!

What I recommend for healthy hormones and a happy gut.

Eat unprocessed food, avoid sugar, alcohol and too much caffeine. Make sure you are adequately hydrated and get plenty of omega 3 in your diet.

If you want to know more about eating to manage your hormones, lets talk.

Book a free half hour consultation with me if you are struggling and confused about what to eat. Find a time to suit here https://trishtuckermaycalendar.as.me/

Yours in health and wellness,

Trish Tucker May

PS If you would like to learn more about my gut and hormone balancing 8 week program just click here https://trishtuckermay.com/8-week-feeling-fabulous-gut-healing-program/

It may be the support you are looking for right now.

Go into 2021 feeling energized, brighter and lighter.

How to Alkalize Your Body

Written by trish on August 13, 2020. Posted in Blog, Energy, Health, Mental Alertness, Sleep, Weight Loss, Women's Health.

Alkalizing your body simply means reducing its acidity, and you can do that by eating the right kind of foods.

There are a lot of benefits to alkalizing your body. An alkalized body often results in more nights of peaceful, deep sleep; an increase in energy; and a reduction in weight.

Alkalizing your body also promotes mental alertness, reduces candida growth, improves memory, generates healthier tissues, ensures proper functioning of your cells, supports a healthier heart, and reduces the risk of chronic diseases and muscle degeneration.

Alkalizing your body is a gift that you can give yourself.

Here are eight ways to do it.

Not all acidic foods are bad.

This may seem counter-productive since you are trying to reduce acid levels in your body, but not all acidic foods are bad for you. Case in point: lemon.

Lemon may be an acidic food, but it helps to alkalize your body instead of harm it.

Add a few drops of lemon essential oil to a glass of water and drink it first thing in the morning. I recommend only DoTERRA certified pure therapeutic grade oils for this and can help you get started with the best oils for your health goals.

This will increase your body’s metabolism and help detoxify all the acids and toxins in your body.

Devour the greens.

Another great way to alkalize your body is by adding green vegetables and fruits in your diet. Try a simple green salad with olive oil and sprinkle with some black pepper for seasoning.

A for alkalizing. A for almonds.

Try adding unsalted and raw almonds to your diet as a snack. Almonds contain naturally occurring alkaline, magnesium, and calcium, which help your body to balance your body’s blood sugar and acidity.

Don’t choose the cow.

Switch your milk to non-dairy, like almond milk or organic, NON GMO soy milk, because cow’s milk promotes more acid growth.

Workout.

Exercise is vital to alkalizing your body. Even just fifteen minutes of exercise moves the acidic foods in your body to a position where it is easier to eliminate them from your body.

Meditate.

Meditate daily in fresh air or invest in essential oils or a salt lamp.

Essential oils are known for purifying and cleansing your body. Investing in a Himalayan sea salt lamp will prove beneficial toward alkalizing your body because it will cleanse and purify it by producing negative ions and cancelling out the positive ions in your surroundings and in your body.

Quit the meat.

Try to consume as little meat as possible. Better yet, start a completely plant-based diet. Meat tends to leave residual acid in your body even after it has been eliminated. More plant based meals during the week will benefit your hormones and give you more energy.

No more sugar. No more soda.

Cut out all alcohol, sweet drinks, carbonated drinks and sugar from your diet because they are nothing but empty calories. Choose water or green tea instead because they will detoxify your body from acidity.

An alkalized body is a balanced, happy body.

Try integrating a few of these into your daily routine and experience the difference of an alkalized body!

Have you been feeling overwhelmed with stress, worry and disturbed sleep?

You can ignore the root cause of the problem by drinking red wine. You can indulge in all the delicious home baked cakes made with love by your kids, but guess what?

The longer you ignore the root cause of your hormone hell, the worse the whispers will become. Ignore them long enough and your body will start to shout. You will end up at the menopause with severe headaches, brain fog, skin rashes and feeling ugly.

Your body does not like being ignored. If you are not sleeping well your hormones will also be in havoc. The more you worry, the less you digest and the more you will become accidentally overweight.

It’s a vicious cycle that wreaks havoc with hormones and digestion. The two are closely linked and will also impact how you feel. This makes you feel lousy about yourself and your life. You end up feeling unlovable and a long way from beautiful and sexy.

I work with ladies like this every day.

We work through the 7 foundations to healing from the inside out and we do that together.

They feel supported so they get the results.

Once we reach 40, we need to nourish ourselves in a different way.

If I could show you how to dissolve your hormones symptoms and reduce digestive stress in 8 weeks, would you join me?

If you would like to learn more about this ‘8 weeks to feeling fabulous’ program email me at trish@trishtuckermay.com

Yours in health and wellness,

Trish Tucker May